BMI (Body Mass Index) healthy range is 18.5 - 24.9 for Caucasians. Upper limit may be 22 for some of Asian origin.

FD = single Fast Day: aim for 500 calories (600 for men or 25% TDEE whichever is higher) or 1000 cals for BFNo alcohol or junk on FDs.Even if you exercise strenuously, do NOT increase FD cals to allow for exercise

TDEE = Total Daily Energy Expenditure, the average number of calories you burn in a day, is calculated (see calculators below) from your current weight, height, age, activity level. Aim to average about this for NFDs.

WOE / WOL = Way Of Eating / Way Of Life. We say this instead of "diet", to emphasise that we must make a permanent change in how we eat, to mainitain our new healthy weight longterm.

HOW TO START=============

. Take initial measurements: weight, waist, hips. Use TDEE calculator below as a rough guide to how much to eat on NFDs. Choose any 2 days for FDs, non-consecutive is easier. . Before each FD: plan, shop & calorie count ALL food & drink for the day

- WATER: Start each day with a glass of water; and drink plenty during the day.- HOT DRINKS: No limits on tea or coffee, but on FDs count any milk / sugar calories.- CLENCH for health: Men & women should exercise pelvic floor daily- SLEEP: Try to get enough sleep, or it may slow weight loss. - EXERCISE: is healthy & can help weight loss - BUT only if you do NOT eat back less than you burn. Fasted training can burn more fat. HIIT and resistance training both work well with 5:2/IF.

If you exercise, do NOT increase FD calsInstead, calculate NFD target with your activity level set one level below what you estimate.

- FDs: If possible, choose days when you are busy, but not preparing meals for others.Concentrate on protein & veg; avoid / reduce starchy carbs & sugar, including juice. Soups & stews are good; ready meals are fine. Most prefer either to skip breakfast & save most cals for supper, or have 2 meals.

- BFers: start with 1000-cal FDs, optionally reduce to 700 cals gradually. You can return to 1000 if growth spurts or sleep-deprivation require more fuel.

- NFDs: No rules, but to improve health, try to cut down on added sugar & junk food, keep alcohol within safe limits. A few treats per week are fine.Aim for TDEE, but you may under-eat by say 20% on 3 NFDs to save calories for weekend.

- Plateau / Losing & regaining same few lb: Many folk have a plateau after losing 15 lb +, while their body rebalances. It may also be a longterm "set point" weight, so homeostasis is causing your body to resist losing more fat. Just be patient & you'll break through.However, if this persists for 4 weeks+ then typically you are overeating on NFDs, so aim to average within TDEE - mfp for a week, to reality check.

- Lots to lose - how to speed up weight loss Optionally calculate the lower TDEE for goal weight, but eat to current weight TDEE at least 1 day per week.This helps your body adjust to needing less food as you lose weight.Also trains you how to eat to maintain goal weight.

- Do NOT fast: if you've ever had EDs, or if pregnant, under 21, over-stressed, fever, stomach bug, even a bad cold. When ill, your body usually needs more nutrients and less stress. So don't force yourself to eat, but if hungry then eat nutritious food to TDEE & cut out junk, added sugar, fizzy drinks, alcohol.

- CHECK with your Doctor: if you have diabetes, any other endocrine condition, any serious past or present medical condition, or if taking ANY prescribed medication (fasting may affect absorption rate)

Brain metabolism in health, aging, andneurodegeneration :"lifestyles that include intermittent bioenergetic challenges, most notably exercise and dietary energy restriction, can increase the likelihood that the brain will function optimally and in the absence of disease throughout life"

He compared 5:2 to ordinary daily diets on overweight women with family history of breast cancer.Fasting group lost more belly fat, retained more muscle & had slightly better blood sugar regulation.

Fasting can help maintain brain health during aging:emboj.embopress.org/content/36/11/1474"lifestyles that include intermittent bioenergetic challenges, most notably exercise and dietary energy restriction, can increase the likelihood that the brain will function optimally and in the absence of disease throughout life"

Research by other US and European scientists in this DailyTelegraph Article about the medicinal uses of fasting, for many serious conditions & diseases.

Recent trials with Type 2 diabetics and those at risk of having it used a form of daily fasting - skipping supper. Their conclusions: eating 1-2 meals per day is better than several small meals for losing weight and controlling insulin levels, see Type2Paper

Roundup

A BIG THANK YOU to everyone who has contributed their experience and tips over all these threads. Any lurkers and newbies, come join us and share your experiences too. These are lovely supportive threads and everyone is welcome !

Feeling much more positive today, ran 6k this morning and had 500 cals for lunch (no breakfast) going to try that approach Have logged my dinner tonight too to bring me in at TDEE, now I've just got to stick to it and not let anything else pass my lips!!

So I went back to the hospital for physio yesterday and they are delighted with me- apparently someone else who had the same procedure on Monday (ACL reconstruction) came in hobbling as you are supposed to but I managed to go in holding my crutches in my hand! They want me to carry on using one for stability (or a walking stick) for the next week until I see them again but they praised me for being so fit and strong and said it was the reason I am doing so well.

So now the issue is to shift the weight I have managed to put on in the time I've been inactive!

As I am now able to move round I am able to cook again, and I'm pretty happy that one week of no fasting post operation is fine. So I am going to be back on it next week- I may try a b2b on Monday and Tuesday to make up for weight I would have gained this week being ultra inactive and then again on Friday having recovered from b2b. How will be fasting on those days? Anyone fancy joining me in a b2b challenge?

Another question if I may. I know we mustn't eat back any exercise calories on FDs. What about non FDs?

Place marking. Next FD is b2b mon and tues. today has been an ok NFD. No snacking. Had an ice cream on the beach as pudding at lunchtime. 1 glass of wine with dinner. Really want a gnt but know I don’t need one.

Thanks for the new thread. Today has been mixed. I skipped breakfast and went for a 6k run. Then I walked to the supermarket and back so 18k steps. Unfortunately then I was handed a glass of Pimms. That turned into 3 glasses and an ice cream. I had salad for dinner though and i’m planning another run tomorrow.

Excellent run today, badgerStay focused and you'll feel so proud in the morning

Good to hear you are recovering so well after the OP, Elsa

If you count cals, then exercise calories are best handled on NFDs via Mosely‘s TDEE Calche recommends: set activity level to one below what you think - 2500 sounds too high.I recommend using this TDEE calc rather than eating back what gadgets or calculators say, because they tend to flatter.

To speed up loss, you can eat to sedentary 1 or more days per week, but eat your full TDEE on at least one NFD, for sustainability and to keep metabolic metabolic rate boosted.

On maintenance, if you continue the 2 FDs (with 800 cals) then you can now eat back the deficit, either a bit extra each NFD, or save it all for say the weekend.Very useful for those who are short, sedentary & older (low TDEE)However, with a high TDEE, most folk easily maintain on 6:1 or even 13:1

Thanks for the new thread BCF!Just checking in before I get totally lost and the thread has several hundred posts on it!

Plus I go walking, around 5km 3x a week and I've been doing it since the start of the year. I really enjoy it and I've challenged myself to speed up. So I can now do that 5km in under 50 minutes which I'm really pleased with. I'm building it up to get back to running, but just wanted to share what I do now in case it helps

Have a great weekend everyone! We have guests coming tomorrow for brunch and I'm really looking forward to it especially since the kids are getting bigger and better at entertaining themselves

That's good exercise, ghostbut work on keeping the wine to 1 glass, then you can enjoy this a few times per week

plus If you are unfit, I suggest starting with the simplest HIIT - "walking intervals":

Say 6 intervals, each of 2 minutes normal pace walk alternating with 2 minutes power walk, i.e. total 24 minsThen build up the power walk pace to a jog and increase total time to 40 minsNext step is to reduce the walking time gradually to 20 secs, while keeping the jogging 2 minsand build up speed so you are alternating jogging / running for 30-40 mins

Also, to cross-train and tone up flabby bits, add some resistance / strength worke.g. a pump or pilates class, or when you are fitter, go for Shred

Yesterday was a win, trying for no snacking and within TDEE again today then will have been a good weekend. You're right BCf re snacking less = progress. No pants how old are your kids? Mine are 1 and 3, life is tough at the moment as we are renovating our house too. It's a wonderful time but so hard too!

Well done Badger. Gosh 6k in this heat I’m impressed. And well done on a smashing NFD.

Elsa - no eating back of calories I’m afraid. I think that even applies to being in a deficit for the day. I think that’s only happened to me once but with no issues. Even being inactive I think if you do your 2 FD per week and stick to TDEE you should still get good results although it may be worth recalculating TDEE for the time being.Also when you get to maintenance you recalculate your TDEE if your activity increases go up a level on the calculator.

FD success for me yesterday after 2 failed attempts. Very nearly blew it when DH suggested we stopped for takeaway at 10:30pm but stayed strong and resisted. After what I would say was 3 awful days for me as I’ve eaten a load of rubbish followed by a good FD = a slightly lower weight that what I was on Monday. Plan for this week is to not buy crap then I can’t eat it.

I can honestly say that I haven't had anything with added sugar for at least a week. I am Nfd today and have a terrible craving for Salted Caramel Ice Cream! I haven't got any and I'm not getting in my scorching car to go and get some but it's niggling at me! Grrrrr!Fd's will be Monday and Wednesday as I'm packing for Turkey on Thursday so will probably be a bit stressy! 😂